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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: apope

In the 30 days ending Nov 30, 2006:

activity # timemileskm+mload
  Cycling8 13:16:12 179.05(13.5/h) 288.15(21.7/h) 3857358.3
  Run7 4:24:02 28.22(9:21) 45.41(5:49) 72878.6
  Orienteering2 1:44:43 8.82(11:53) 14.19(7:23) 33744 /50c88%69.4
  Total17 19:24:57 216.08(5:23) 347.75(3:21) 492244 /50c88%506.3
averages - sleep:8 rhr:40

» now

Wednesday Nov 29, 2006 #

Run 19:38 [4] 4.46 km (4:24 / km) +70m 4:05 / km
ahr:171 shoes: Asics Gel Orient

Back out with Garth. We ran hard and fast, along the promenade again

Tuesday Nov 28, 2006 #

Run 20:28 [2] 3.64 km (5:37 / km) +50m 5:16 / km
ahr:146 max:173 shoes: Asics Gel Orient

Dragged Matt for a run. He did pretty well and we took it easy.

Sunday Nov 26, 2006 #

Run 20:30 [3] 4.41 km (4:39 / km) +50m 4:24 / km
ahr:168 max:183 shoes: Asics Gel Orient

In Durban after 1st big night at Wavehouse. Ran along the Promenade with my mate Garth - nice route. He's normally a better runner than me, but I'm a lot fitter than him at the moment.

Thursday Nov 23, 2006 #

Cycling 54:44 [3] 16.73 km (18.3 kph) +371m
ahr:141 max:170 shoes: Olympic MTB shoes

Off to Umhlanga with my mates tomorrow. Hopefully I can sneak out for some exercise when I'm there

Wednesday Nov 22, 2006 #

Run (To gym and back) 1:01:19 [2] 9.89 km (6:12 / km) +158m 5:44 / km
ahr:154 slept:7.5 shoes: Asics Gel Orient

Very slow. Was planning to run slowly, but not this slowly. Didn't feel like I was running well at all. It been about 9 days since my last run. ?
Since my ride, I've recovered fine, except for the run in with the physio. I've got a bruise where there was supposidly a knot in my quad - student physio's

Sunday Nov 19, 2006 #

Cycling race (94.7 Cycle Challenge) 3:31:12 [4] 95.92 km (27.2 kph) +1210m
ahr:159 max:179 rhr:42 slept:8.5 shoes: Olympic MTB shoes

A wet day out. I looked like I'd done the MTB race, because Lewtons tires were particularly bad at throwing up water.
Started with Dan and Lewton. We dropped Dan early on, because we started fast. We rode to 3 hour splits for the first half, and 3 hours was on at halfway. Clearly we were being a bit ambitious. We slowed a lot on the highway with legs that were never going to go the distance at that intensity, and a stiff headwind.
I left Lewton on the N14 and worked with a lady of similar speed the whole way home. If the finish was at Kyalami, I would have broken 3:30.
Next year I think its time for a road bike, or maybe do the MTB race. One day I'd like to ride in a proper bunch too, not just share the work between 2 or 3 guys.
Saw Jeremy who rode 3:01.

Saturday Nov 18, 2006 #


Short ride this morning to check everything's working. Fiddled with my back hub again last night

Friday Nov 17, 2006 #

Cycling 1:11:09 [3] 20.91 km (17.6 kph)
ahr:134 shoes: Olympic MTB shoes

Last proper ride before the race on Sunday. Looks like its going to be wet.

Tuesday Nov 14, 2006 #

Cycling 1:20:00 [3] 28.0 km (21.0 kph)
slept:8.0 shoes: Olympic MTB shoes

Definitely the last hilly ride before the 94.7. Left my gps at home: in a rush

Sunday Nov 12, 2006 #

Orienteering race (CC #1: Bush Trail) 1:26:00 [4] *** 10.56 km (8:09 / km) +265m 7:14 / km
ahr:171 max:190 spiked:23/29c rhr:41 slept:8.0 shoes: Saloman XA Pro 3D #2

Not a bad run. Placed 5th about 10 min behind winner from Sweden. Could concievably have been 10 min quicker, with more precision and harder running. My intensity could have been higher. AHR of 171, compared to Jeremy's 185, is maybe a bit low.
Technique wise, my compass seemed useless. All my bearings were rough, but they were all off. Not sure if it was me or the map. I often felt out of touch distance wise. Struggled to find good attack points near enough to controls. Stuffed up #4, #9 a bit, #13 and #23

Saturday Nov 11, 2006 #

Cycling 1:14:19 [3] 25.29 km (20.4 kph) +564m
ahr:143 max:168 slept:8.0 shoes: Olympic MTB shoes

Ride with Lewton at 7.00.
I'm feeling quite tired. Haven't caught up from Thursday night completely.
Had my first day of work at Cajee's Cycle Corner. Plenty of standing, not so much selling.

Thursday Nov 9, 2006 #

Run (Park - Rhett's house) 28:11 [1] 3.62 km (7:47 / km) +67m 7:08 / km
ahr:125 max:177 rhr:39 slept:7.0 shoes: Asics Gel Orient

Run with Sarah

Run (Park - Rhett's house) 19:39 [3] 3.62 km (5:26 / km) +53m 5:03 / km
ahr:154 max:169 shoes: Asics Gel Orient

On my own. Climb is 14m different - gps errors...

Wednesday Nov 8, 2006 #

Cycling 55:42 [3] 18.6 km (20.0 kph) +391m
ahr:147 max:179 slept:7.0 shoes: Olympic MTB shoes

Morning ride. Up Alpe d'Huez in 6:00

Tuesday Nov 7, 2006 #


Stretching and skipping. RHR suggests i'm not as worn out as I feel

Monday Nov 6, 2006 #

Run (Primrose) 41:57 [4] 8.07 km (5:12 / km) +103m 4:53 / km
ahr:158 max:174 slept:9.0 shoes: Asics Gel Orient

Sunday Nov 5, 2006 #

Orienteering race (Short Course 1: St. Peter) 18:43 [5] *** 3.63 km (5:09 / km) +72m 4:41 / km
ahr:181 spiked:21/21c slept:8.0 shoes: Saloman SpeedCross

Fantastic planning by Martin and Zig. They really thought it through. There was plenty of complexity and quick decision making. Made the best of the area.
Map was 1:2500! Nice conditions, a bit warm.
Came 2nd, about 40 sec behind Dylan. Unlikely to get splits because they didn't have a laptop at the finish and I didn't collect my printout.
In terms of technique: felt pretty good about control flow, which was important.A few dodgy route choices, but not much lost. I felt I had to back off physically after #16

Saturday Nov 4, 2006 #

Cycling 3:07:04 [4] 66.7 km (21.4 kph) +970m
ahr:154 slept:7.5 shoes: Olympic MTB shoes

Lewton organised for us to ride with his friend, who is a licensed vet. He nearly has the best bike package money can buy. His shoes cost more than my bike.
Anyway, he cruised around, showing us one of his routes, and i took strain behind him.
Solid ride. 2 weeks till 94.7

Thursday Nov 2, 2006 #

Cycling 1:02:02 [3] 16.0 km (15.5 kph) +351m
ahr:138 max:176 shoes: Olympic MTB shoes

Rode with Lewton. Up Alpe d'Huez in 5:51

Wednesday Nov 1, 2006 #

Run (Wichwood) 26:22 [1] 3.29 km (8:01 / km) +59m 7:21 / km
ahr:112 max:139 slept:9.0 shoes: Asics Gel Orient

Easy run with Sarah. We're both a bit creaky after the weekend

Run (Nicol Rd) 25:58 [3] 4.41 km (5:53 / km) +118m 5:12 / km
ahr:148 shoes: Asics Gel Orient

Left Sarah at home and did another loop. My tendons around my knees are a bit sore, and my glutes are still stiff. I'm suddenly aware of many ITB injuries, with Martin having to stop to stretch in the rogaine and Nicholas's injury.

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